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Y’all. I healthified our family cornbread recipe. Until this recipe, I hadn’t had cornbread in years. I forgot how much I used to like it! This sour cream cornbread has a real corn flavor and is perfect with sausage gravy, mashed up in soups, in an egg and ham breakfast sandwich, crumbled up with some unsweetened almond milk in the morning…the possibilities are endless. Skillet cornbread stuffing is next on my list. This cornbread is – dare I say it? – life-changing.
At least where my tummy is concerned.
The inspiration for this cornbread and its “secret ingredient” comes from Gwen over at Gwen’s Nest. When she posted her “In a Jiffy Corn Muffin” recipe, I was intrigued! It was from Gwen’s post that I first heard about nixtamalization – the process by which masa flour is made – and was inspired to do some research of my own.
Turns out that nixtamalization is the long term used to describe the process in which dried maize is soaked in an alkaline solution such as limewater. This process breaks the corn down, causing it to a) be able to form a dough, and b) release its nutrients to the human body more easily. Trim Healthy Mamas, you’re familiar with the concept that grains are supposed to be fermented or sprouted in order to be better absorbed by the body and not spike the blood sugar so readily. Well, nixtamalization is a similar process using corn! To find out more about nixtamalization and its benefits, you can read articles here and here.
Although it is broken down somewhat by the nixtamalization process, masa flour is still primarily a carbohydrate fuel and should be used only sparingly in a THM:S setting so as not to create a fuel collision. You’ll want to use it sparingly in a Fuel Pull setting as well, but since you’re not adding a lot of fats along with it, the danger of tandem-fueling isn’t as great. Keep in mind your 10 gram net carb limit for your meal or snack and you’ll be fine. Thankfully masa flour carries a pretty good punch of flavor, so not much is needed in this cornbread to give it a definite corn taste!
While corn is not highly recommended for weight loss on the Trim Healthy Mama plan, it’s OK to use small amounts in an E setting (as evidenced in several recipes in the new Trim Healthy Mama Cookbook). Since in this case the corn is partially broken down by the nixtamalization process, I am personally OK with using some masa flour as part of my carb fuel in an E meal. In fact, I have an E version of this cornbread to share with you soon; it uses masa flour and oat flour together for an extremely budget-friendly cornbread that’s still kind to the waistline!
My serving size suggestions (since I know people are going to ask): I cut my batch of cornbread into 10 pieces. I recommend sticking to 1-2 pieces in an S or FP setting (and watch how many other small carb sources you add to your meal), and 3 would be acceptable in an E setting if you just have a huge craving for cornbread (although you’d still need to add another carb source and some lean protein to complete your E meal).
So what does this masa flour look like and where do I get it? Good news: I got a huge bag at Walmart for less than $3. Mine is Maseca brand, which is a fairly common brand, I believe. You want to make sure your masa flour says something about lime in the ingredients. Literally the only ingredient in Maseca masa flour is “selected corn treated with lime”. You can see it on Amazon here.
Is all this THM lingo Greek to you? Check out my “Starting Trim Healthy Mama” page for a quick synopsis of the plan and other helpful links!
Stay tuned for my E(nergizing) cornbread recipe coming soon!
You can find this recipe in my cookbook, Necessary Food.
- ¾ cup oat fiber (use gluten free if necessary)
- ⅓ cup Briana's Baking Mix
- ⅓ cup masa flour (I used Maseca brand)
- 2 tsp. THM Super Sweet Blend (or more for a sweet cornbread)
- 1½ tsp. baking powder
- Scant tsp. salt
- ½ tsp. turmeric (optional, for color)
- ⅔ cup low-fat sour cream
- ½ cup egg whites
- ½ cup unsweetened almond milk (or carton coconut milk for a nut free version)
- ¼ cup water
- Whisk the dry ingredients together. Add the wet ingredients and mix thoroughly. Pour the batter into a greased 7x11 inch glass baking dish and smooth out the top with an offset spatula. I do not recommend making this recipe in an 8x8 inch pan as it will be wet in the middle. Bake at 375 degrees F for approximately 40 minutes or until a toothpick comes out cleanly and the cornbread is not soggy in the center. It will be moist, though. Let the cornbread sit for a few minutes before cutting into 10 pieces. Store leftovers in the refrigerator.
Click here for Briana’s Baking Mix recipe.
- Oat Fiber
- Gluten free oat fiber and THM Super Sweet Blend can both be purchased from the Trim Healthy Mama online store.
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